Overview:
Breath is the safety rail in mudrā. Many mudrās use natural nasal breathing; some incorporate specific pacing or brief kumbhaka (breath retention). Retention is never compulsory for beginners and is contraindicated for several conditions.
Steps:
1) Baseline: Establish smooth, effortless nasal breathing (no sound, no strain).
2) Mapping: For each mudrā, note its prescribed breath pattern—natural, lengthened, or with gentle ratios. If unclear, keep it natural.
3) Kumbhaka (advanced only): Introduce short, comfortable holds (after inhale or exhale) **only** under guidance, without pressure in head/eyes.
4) Recovery: After any focused phase, breathe freely for 3–5 cycles before the next round.
5) Integration: End with 1–2 minutes of quiet sitting or Śavāsana.
Benefits:
• Stabilizes the nervous system and keeps practices within safe arousal ranges.
• Enhances the ‘seal’ effect of mudrās without overloading the system.
Precautions:
• Absolute: No kumbhaka in pregnancy, uncontrolled hypertension, glaucoma, active cardiac or cerebrovascular disease.
• Relative: Avoid if anxious, dizzy, or breath-hungry; revert to natural breathing.
• Never lock the throat/abdomen forcefully; release if tingling, pressure, or headache appears.
Suggested Duration & Tips:
• 3–6 gentle rounds per mudrā; breathe naturally between rounds.
• Favor lengthened exhale for calming; keep face/jaw/neck soft.
• Journal perceived calm (0–10) and breath ease to track readiness for progression.